AM: 14.5 miles, Met Josse before 5:30 and ran 1.5 miles then went into Sasha for a RB (real bathroom) and stretching. Josse's coming down with something so she hung out with MattK during the tempo. He also seems to be under the weather. We did a long warm up before starting the tempo, to get more light. It was so dark on the trail during the first half of our warm up. I really think Matt would have tried to sneak by us when he passed if I didn't say, "Is that Matt?"
The goal for the tempo was 6:00 pace until failure (hopefully 6 miles, 5 miles ok, my best was 3.5 miles in June). I was still sore during yesterday's run, but my ice bath seemed to take care of it, but the workout brought back the pain.
Mile 1 - 5:58
Mile 2 - 6:04 (1:31 each quarter, I felt ok at that pace but felt like picking it up would make me quit)
2.5 is turn around, Sasha's already asking me to give him five, a bad sign, I am already slacking on pace
Mile 3 - 6:07
Mile 4 - 6:08, Sasha makes me surge to pass him and plays other running "games" with me to keep me in it
Mile 5 - 6:04 (was about 6:10 pace for the first half and less for second half), Sasha said our last 200m was a 41. Much crying after, I don't think I could have done it much better today.
5 miles in 30:21. A great time for me for a 5 mile tempo, but dang those 21 seconds!
We ran back to Josse and Matt who were following our same route and did an easy run back.
So, this workout was a great workout, a hard work out, but I didn't meet my goal. I also didn't give up when I saw that I needed to go a little slower, so that is nice practice being tough even when you're not feeling it.
My legs were so sore after the workout, so I decided to jump into the river, since I wasn't going home. I was the only one who did so I had a very enjoyable cold 10 minutes of contemplating life in nature (though I could hear the sound of the freeway faintly, but I tried to ignore that spoiler). I showered at Josse's since I was going in to work, this saved me an hour, a couple of gallons in gas, and Josse even made me a yummy egg, honey, and whole wheat toast sandwich while I was showering. She is so sweet :) PM: Ran 3.76 in the heat of the afternoon up in WH, so hilly and hot! 8:48 ave pace Throat feeling a little throaty and I was so tired this evening so I snuggled in a blanket and watched the Olympics in the evening.
| 
